Preparing for Labour: Nutrition and Practical Tips

Here’s your guide on food & drink in labour.

As your due date approaches, preparing your body for labour is just as important as packing your hospital bag. What you eat and drink before and during labour can play a role in keeping your energy levels up, promoting smoother labour, and helping your body recover postpartum. Let’s dive into some helpful tips on what to eat, drink, and prepare ahead of time. 

NUTRITION FOR LABOUR PREPARATION 

In the days leading up to labour, your body needs nutrient-dense foods to keep you energised and ready for the big day. Labour is hard work, and you’ll want to ensure you’ve built up your energy reserves. Focus on foods rich in protein, healthy fats, and complex carbohydrates to sustain your energy. 

Here are some key nutrients to focus on: 

Protein: Labour is physically demanding, and protein is crucial for maintaining muscle strength and energy. Good options include lean meats, eggs, nuts, seeds, and legumes.
Healthy Fats: Fats are a great energy source. Try adding avocado, oily fish, nuts, seeds, and olive oil to your meals.
Complex Carbohydrates: Whole grains like oats, brown rice, and sweet potatoes can provide long-lasting energy.
Iron and Vitamin C: You’ll want to ensure your iron levels are adequate to help with blood loss during labour. Combine iron-rich foods (leafy greens, red meat, lentils) with vitamin C sources (citrus fruits, berries) for better absorption. 

Snacks to Pack for Labour 

Once labour begins, it’s essential to stay fuelled. Having the right snacks ready at home or packed in your hospital bag can help keep your energy levels steady, especially during early labour when you might still be able to eat. Keep in mind that later in labour, some hospitals may advise against eating and drinking, particularly if there’s a chance of needing medical intervention, such as a c-section. Always consult your midwife or doctor about when it’s safe to eat. Here are some great snacks to pack: 

Nut Butter: Provides healthy fats and is convenient to eat with fruit or crackers.
Trail Mix: A mix of nuts, seeds, and dried fruits offers a balance of protein, fats, and carbohydrates.
Coconut Water: This is a great way to stay hydrated and replenish electrolytes.
Dates: Easy to pack and nibble on, they offer natural sugars and can help trigger oxytocin. Bananas: These are easy to digest and provide a quick boost of potassium and magnesium, which can help with muscle cramps. Energy Balls: Make your own using nuts, dates, cacao and seeds. Freeze ready for the big day.

Staying Hydrated 

Staying hydrated during labour is critical. Drinking small amounts of water frequently is ideal, especially during early labour. You could also try a home made green smoothie with coconut water to boost energy levels. In later stages of labour, ice chips can be soothing and hydrating without overwhelming your stomach. Don’t forget to pack a straw – it’s a lifesaver during labour and an absolute essential postpartum when breastfeeding leaves you feeling endlessly thirsty! 

Practical Tips for Hospital Preparation 

Pack Early: Ensure your hospital bag is ready well before your due date. Include comfortable clothes, toiletries, and any birthing aids you might need (such as a birthing ball or essential oils).
Prepare for Different Outcomes: Although you might have a birth plan, be prepared for things to change. Pack extra snacks in case your stay is longer than expected.
Stay Comfortable: Labour can be long, so bring things that keep you comfortable, like your own pillow, slippers, and lip balm.
Postpartum Recovery Snacks: After birth, your body will need nourishing foods to recover and help with breastfeeding. Focus on protein-rich snacks and meals to support tissue repair and milk production. Bone broth, lactation cookies, and smoothies are great postpartum options. 

When Eating and Drinking Might Not Be Advised During Labour.... 

It’s essential to know that in certain situations, eating and drinking during labour might not be advised, especially if there’s a possibility of needing surgery, such as a C-section. Always listen to your healthcare provider for guidance on when it’s safe to eat or drink during labour. 

Wrapping Up 

Preparing for labour with the right nutrition can give your body the extra boost it needs to power through the birthing process and recover more effectively postpartum. Packing healthy snacks, staying hydrated, and preparing nutrient-dense meals ahead of time will ensure you're ready for the big day. Every birth experience is unique, so make sure to consult your healthcare provider on what’s best for you and your baby.